Jun 5 • General discussion
Fractional volume is still volume....
Here's two back workouts that are pretty standard. Reverse grip pull downs, and barbell pullovers. If this was part of your workout day you might see it labeled as
6 total working sets for back...which it is...
But have you ever considered labeling it as,
6 total working sets for back,
1.5 total working sets for biceps
1.5 total working sets for triceps
1.5 total working sets for chest
Probably not... Let me explain....
This method is called Fractional/Indirect Model, or probably other names too I don't know...
This is an advanced method but it's really just about tracking muscles that are working as synergist or secondary muscles during compound movements as a half a set. I have a set might seem preposterous at first until you think about anytime you've ever done a heavy barbell row and you feel it in your biceps the next day. Well when you do pullovers like I am here and you feel them in your triceps the next day. Secondary, or synergist muscle groups, the smaller muscle groups helping the big muscle groups like a bicep in a row, or your tricep during a press, are ABSOLUTELY working! You could debate about the level of contribution they provide during the actual movement, put a smaller workload doesn't make them unnecessary. You might be sitting on one side of the chair, but all four of those legs are equally necessary.
Counting fractional or indirect work as half steps allows you to have just a bit more accuracy when totaling how much work you're doing promising group and when you're trying to bleed out every ounce of potential gains, specifics matter. Count your sets, track your progress, atch your growth.
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Fractional volume is still volume....
